How to get rid of stress, psychologists: 17 ways, tested by professionals

I always wondered who treated teeth, dentists, and haircuts / dyed hair stylists. That is, it is clear that those and others do it from colleagues. Interesting were their criteria for selection. It was particularly interesting, who treats the most professional dentist teeth? With psychologists the same story. Psychology of communication also has advice.

But if psychologists all took turns at each other to complain, they never would be desirable to get rid of stress, because it is a vicious circle. How did they get rid of this sticky and unpleasant condition? Seventeen ways of seventeen professionals!

physical

Toni Bernhard He prefers to relax by physical methods, stimulating the parasympathetic nervous system (Part of the autonomic nervous system in which the neural nodes are located directly in organs or on the way thereto). There are several ways to do this - for example, the diaphragm to breathe.

Tony's favorite method: Light touch with one or two fingers to hold his lips. Parasympathetic fibers are scattered on the surface of the lips, so touching it stimulates the nervous system. This little gesture helps to achieve an immediate sense of tranquility in the mind and body.

Sophia Dembling He prefers walking outdoors. Natural light acts on it is incredibly soothing. It does this in almost any weather conditions - sun, clouds, snow, light rain. The only thing that can stop it - it's pouring rain. During walks she tries to tune in to the presence of the here and now, is watching what is happening around her - the shape of clouds, rustling derever, mowing the lawn, the children on site. This walk-meditation helps recover and relieve excess stress.

Mindy Greenstein He prefers a deep breath and the old Jewish adage, which she repeats like a mantra:

You can not control the wind, but you can adjust the sails.

In any stressful situation at the beginning take a few deep breaths and repeat that you do not You can control everything, but at least you are able to manage themselves and their reaction.

L. Kevin Chapman believes that the most effective tool for dealing with stress and anxiety - it Method progressive muscle relaxation (MPR). It is great help in dealing with physical symptoms that are associated with chronic anxiety and many other physiological symptoms (eg, a disorder of the gastrointestinal system).

What is progressive muscle relaxation? This technique was developed by the American scientist and physician Edmund Jacobson in the 20-ies of the last century. It is based on a very simple principle - the muscle relaxes after any voltage. That is, in order to fully relax, you need to strain every muscle.

Dr. Jacobson and his followers strongly recommend straining a muscle for 5-10 seconds and 15-20 seconds to concentrate on the arisen in its sense of relaxation.

The doctor has developed nearly 200 exercises for all groups of muscles (including the smallest), but the modern trend uses only 16 muscle groups. I think we consider this method in more detail in a separate article.

interpersonal

Susan Newman He believes the most effective method of getting rid of stress and talking with friends. But only those who are really with all my heart share her interests and experiences. They always listen and support. And sometimes it can offer really interesting options for dealing with the cause of stress.

behavioral

Barbara Markvey He advises not to rush immediately to move to solve the problem of mode. Whenever you feel the need to act quickly - a sure sign that you need to slow down and think well.

Lynn Soraya He believes that the need to learn to sit quietly and listen to their inner feelings. It helps to know better himself. Self-knowledge - this is the first step towards a management and your stress.

Amy Przeworski advises always set aside time for yourself. During this time, you can only do what you want, rather than demands of you your job, family, friends, or a sense of duty. This will help reduce stress, improve productivity and increase the feeling of happiness and satisfaction.

Nancy Rappaport. When you are on the limit, you start to push themselves harder, instead of admitting that your strength is running out, and do the opposite - give yourself a break.

And again Toni Bernhard advised to slow down by 25%, what would you do at this point may be doing, if you feel that things are bad.

Do you clean the house, surf the internet or perform errands - slow his pace as if you are moving as the video being played at sloumoushen mode. And you will feel the stress slipping off your body and mind.

Stephanie Sarkis advises relieving stress with the help of sports and try to periodically introduce new elements to diversify classes.

Art Markman He considers that a wonderful tool to combat stress is the music. Put on your headphones and listen to music that helps you mentally travel back to another, more pleasant place. And if you have the opportunity to learn to play a musical instrument, and turn it to your list of exercises to deal with stress.

I think this is a great chance for those who always wanted to learn to play something, but could not identify at this time and money. Now you have even a special excuse, which helps soothe the conscience and a toad - you spend money not on nonsense, and on their health. You doctor ordered instead to play on the nerves of others, to play the piano;)

cognitive

way of Meg Selig It consists of several steps. The first of these - the definition of the source of stress. That is the source of stress - is yourself or caused by external stimuli? If stress is caused by external situation, she tries to talk to others about the help that she needs. If this does not work, then it sets the boundaries.

If it turns out that the source of stress is she and she also drew in his head that dramatic picture, while she tries to talk to myself and to sympathize with ourselves in the domestic conversation. Meg believes that the great compassion it is surrounded by negative thoughts and emotions, the easier it then let them go and move on.

Susan Krauss Vitbourn considers that even if you can not change the situations that cause stress, you can change your reaction to it. Even in the most unfavorable situation, at first glance you can find something positive even funny. You can look at it as a new challenge, so you get new experiences and learn from your mistakes.

Fran Vertu He believes that we should always remind ourselves that we are doing our best in the circumstances to solve the problem. And advises practicing flexibility in decision-making in order to be able to take advantage of opportunities for the outcome variables.

Michael J. Formica It recalls that in fact there is only "here and now". If you fill your cup regrets about the past and anxiety about the future, you simply have no room left for anything else. In the end, you just rob themselves, selecting the joy in every breath that you are blessed. Empty the thicket of his - if you're in Security at the moment, nothing can harm you as long as you do not allow it.

Scott McGrew get rid of stress, focusing on what surrounds it. For example, he can concentrate on the surrounding colors and shapes of objects that currently surround it. This helps to shift the focus from "hot thoughts" and a little cool.

Alice Boyce at the first sign of stress trying to catch myself when she is in a reflection mode. Reflections in a bad mood interferes make the right decisions. People believe that rethinking the situation will eventually lead to solving the problem. But actually it is not.

If you caught yourself in that are immersed in the painful razmyshneiya about his plight and why life is so unfair, stop thinking and switch to something else.

For example, take a walk in the park, a chat with a friend or take a couple of laps around the stadium. The latter is very helpful to get rid of the negative - tested in practice!